MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warm up or Banded 7’s
-into-
Hip Halo Warmup
-into-
7 min AMRAP
30 sec Row (easy pace)
4 Thrusters (empty bar – build across)
2 Zombie Climbs or 1 max height rope pull
2. Workout Prep
2 sets:
3 Thrusters (at workout weight)
1 Rope Climb
Metcon
COMP: Metcon (Time)
21 Thrusters (115/80)
6 Rope Climbs
15 Thrusters (115/80)
4 Rope Climbs
9 Thrusters (each) (115/80)
2 Rope Climbs
Target time: 10-12 minutes
Time cap: 18 minutes
Stimulus is moderate-high intensity.
Thrusters: Bar will start on the floor. Athletes will clean the bar to the front rack position. Many athletes will find that a slightly wider grip than the traditional front squat position will allow for an easier transition from the squat into the shoulder to overhead.
FIT: Metcon (Time)
21 Thrusters (95/65)
4 Rope Climbs
15 Thrusters (95/65)
3 Rope Climbs
9 Thrusters (95/65)
2 Rope Climbs
Target time: 10-12 minutes
Time cap: 18 minutes
Stimulus is moderate-high intensity.
Thrusters: Bar will start on the floor. Athletes will clean the bar to the front rack position. Many athletes will find that a slightly wider grip than the traditional front squat position will allow for an easier transition from the squat into the shoulder to overhead.
BURN: Metcon (Time)
18 Thrusters (75/55)
12 Zombie Climbs
12 Thrusters (75/55)
9 Zombie Climbs
6 Thrusters (75/55)
6 Zombie Climbs
Target time: 10-12 minutes
Time cap: 18 minutes
Stimulus is moderate-high intensity.
Thrusters: Bar will start on the floor. Athletes will clean the bar to the front rack position. Many athletes will find that a slightly wider grip than the traditional front squat position will allow for an easier transition from the squat into the shoulder to overhead.
Accessory Work
Metcon (No Measure)
Rotational/Oblique
Oblique Crunch 3×30
Alt Jack Knife 3×15 (Each Leg)
Plank Dips 3×15 (Each Leg)
Trunk Rotation 3×20
Bent Knee Wipers 3×15 (Each Way)
Alt. Lunge Rotation 3×12 (Each Way)
Half Kneeling Rotational Chop 3×10 (Each Way)
Side Planks 3×45 Seconds (2 Sets) Each Way